CONTROLLING YOUR FEAR

It is common for both experienced and
beginning speakers to be nervous about giving a speech. The difference is that
the experienced speaker knows how to control this nervousness and use it to
enhance the speech. By understanding the causes and symptoms of the fear, a
speaker can harness that seemingly negative energy and channel it toward a
positive outcome. The experienced speaker also knows how to appear confident in
front of an audience. To obtain a confident appearance, a seasoned orator
applies the proper methods and techniques for relaxation.

ANXIETY TRIGGERS

New and unknown situations – New experiences are stressful. The inability to anticipate the
unforeseen causes high levels of anxiety.

Risk of failure – From childhood to adulthood, we dream of success, victory, and
achieve­ment. To not finish first or be the best often increases nervousness
and anxiety.

Potential for appearing foolish – Beyond achieving goals, we all want to
appear circum­spect in the way we accomplish our goals. No one wants to suffer
disgrace. The possibility of embarrassment causes great fear and panic.

Possibility of boring the audience – A speaker’s hope is to
engage and enamor the audi­ence. The fear of not connecting with the audience,
of being considered boring, brings about insecurity, apprehension, and worry.

ANXIETY SYMPTOMS

When confronted with a situation that causes anxiety, the body
responds by increasing the flow of adrenaline. Adrenaline causes the heart to
beat faster. Extra blood and oxygen rush to the muscles and brain. This natural
rush provides extra energy that enables quick responses, but it also can have
some less desirable effects:

·Increased heart rate

·Butterflies in the
stomach

·Incontrollable shakes

·Lightheadedness

·Dizziness

MANAGING ANXIETY

Anxiety is common to all speakers who are concerned about their
performance. This nervous energy is valuable if used properly. The key is
learning to manage it. There are three major methods for handling anxiety:

Experience – Studies show that one of the best methods for reducing anxiety
is practice. Repeatedly giving speeches reduces fear and helps to build
confidence. After speaking a few times, you begin to put your anxiety into
perspective. Try these techniques to gain experience:

■■Practice in front of a
mirror.

■■Rehearse in front of
family and friends.

■■Deliver a speech before
your Toastmasters club.

■■Give presentations
before other groups, anywhere you can.

Visualization – Research shows that vividly imagined events are recorded as
memories. To the brain and central nervous system, these memories are
indistinguishable from actual experiences. Thought processes cause
physiological changes that affect performance. Mentally rehearsing employs
thought processes to achieve positive results. Close your eyes as you mentally
walk yourself through the following scenario, vividly imagining each action:

1. You are introduced to an audience.

2. You walk up to the lectern confidently, smiling to people as
you pass.

3. You breathe deeply several times before beginning to speak.
(As you imagine this, take deep breaths.)

4. You speak clearly and forcefully, remembering all of the
points you wanted to make.

Repeat this
visualization until your confidence has increased and your anxiety has
decreased.

Relaxation – Because the mind and body are connected, feelings often affect
the body phys­ically. As anxiety builds, so does physical stress. Relaxation
and breathing techniques alleviate physical tension and calm the mind.
Isometric exercises reduce stress by increasing circulation and the flow of
oxygen to the brain. Practice these techniques to reduce tension:

■Focus on areas of
concentrated tension, such as the shoulders. Tighten your muscles there for a
few seconds and then release. Systematically do the same for each major muscle
group, starting with the feet and working up to the facial muscles.

■Stand, inhale and
stretch your arms toward the ceiling. Then exhale as you bend to touch your
toes, keeping your knees straight. (Only bend as far as you comfortably can.)
Repeat this several times.

■Hold your arms out to
the sides, parallel to the floor and rotate them in small circles, first
forward 10 times, then backward 10 times.

■Drop your head to your
chest, rolling it to the right, to the back, to the left, then forward again.
Repeat this several times. Then reverse the procedure, rolling your head first
to the left.

■Breathe from the diaphragm. This reduces shortness of breath and
supports your voice for better projection and resonance. To learn to breathe
correctly, lie on your back with a book on your stomach. Take a deep breath.
The book rises as your diaphragm expands. As you exhale, the book should go
back down.

CONCLUSION

Even after practicing
and mentally rehearsing your speech, it’s normal to feel somewhat nervous
before your presentation. You want some adrenaline flowing to help you speak
energetically.

Keep in mind that your audience likely won’t notice your
nervousness. Audiences are often unaware of the signs the speaker thinks are
embarrassingly obvious. If you walk and speak confi­dently, the audience will
not know that your palms are sweaty and your heart is pounding.

The next time you are about to give a speech, as your heart
pounds, you have butterflies in your stomach and your knees quiver, turn your
anxiety into positive energy using the methods dis­cussed. Your audience will
be impressed with your confidence and listen to every word you say.